| Location: Neunkirchen,Germany Member Since: Jan 23, 2018 Gender: Male Goal Type: Marathon Finish Running Accomplishments: Marathons:
Merzig (04/09/05): 3:56:41
Cologne (05/09/11): 3:26:16
Frankfurt (07/10/28): 3:17:16
Essen (09/09/11): 3:23:34
Frankfurt (18/10/28): 3:16:46
Ulm (19/09/29): 3:11:53
Personal Bests:
10k 37:24 (2009)
HM 1:23:42 (2009)
M 3:11:53 (2019) Short-Term Running Goals: Long-Term Running Goals: Marathon < 3:00
improve my 10k and HM-PB Personal: married, two children, born 1981, 40 hours-a-week-job in a local townhall
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 102.77 | 38.01 | 0.00 | 4.61 | 145.39 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 61' (6:04/km) Sore legs. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 63' (5:36/km) What a beautiful day: good conversation with Jörg, beautiful sunshine, very easy pace and legs that feel like part of my body again! Could have run for hours! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.41 | 0.00 | 0.00 | 0.00 | 5.41 |
| 49' (5:35/km) | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.24 | 11.19 | 0.00 | 0.00 | 12.43 |
| 90' (4:30/km) 2 km easy 18 km MP @4:26/km Got hard after 15 km and my legs got sore, but I never ran more volume in my life. I think (and hope) that is okay at this time (4 weeks to go until Ulm Marathon!) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 57' (5:41/km) | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 46' (5:42/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.16 | 0.00 | 0.00 | 0.00 | 16.16 |
| 2:12 hrs (5:05/km) After an exhausting weekend because of the celebration of my wifes' 40th birthday and a few beers with my old running friend Jens, it was hard to get into the running shoes today! But then it was quite good! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
| 42' (5:38/km) Cold is almost gone. 12 days until Ulm-Marathon. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.96 | 0.00 | 0.00 | 0.00 | 5.96 |
| 51' (5:17/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.22 | 0.00 | 0.00 | 0.75 | 5.97 |
| 49' (5:07/km) 6 x 200m fast | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 37' (5:17/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 3.11 | 7.46 |
| 56' (4:38/km) incl. 5 km time-trial in 19:41, not better...😕 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.19 | 0.00 | 0.00 | 0.00 | 11.19 |
| 94' (5:13/km) Last and very easy longer run befote Ulm-Marathon. One week to go! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
| 40' (5:21/km) Legs are getting ready! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.85 | 0.62 | 0.00 | 0.75 | 6.22 |
| 50' (4:57/km) incl. 1 km MP in 4:24 6 x 200m in 47/47/45/44/43/42 with 200m jog (~60s) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 31' (6:08/km) with my son Paul (8) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
| 30' (5:43/km) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 0.00 | 0.00 | 0.00 | 2.48 |
| 20' (4:59/km) 6 x 10-12" fast | Add Comment |
| Race: |
Einstein-Marathon Ulm (26.2 Miles) 03:11:53, Place overall: 34, Place in age division: 8 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Einstein-Marathon Ulm: with 3:11:53 hrs, I ran a new PB by almost 4 minutes. But to be honest, I wanted to sub 3:10. Despite the growing wind, we had almost perfect conditions. But I knew from km 15 on, that 3:10 would be hard today. At halfmarathon, I got passed by the first woman which demoralized me a bit. Fortunatly, a Marathon-relay-runner kept me going from km 23-35, but the splits were already a bit over 4:30/km. After that, it was a big fight. At least I passed the first woman and a few other runners between 35 and 40 km. And my splits didn't get as slow as in the marathons before. Also, I had no cramps. It's a long way until sub 3, and I'm not sure if it makes sense... Race time: 3:11:53 (PB by almost 4 min) miles last 12 weeks (incl. marathon-race): 536 (862,5 km); avg. 44.7 miles (71,9 km) miles last 12 months: 2081 (3348,7 km); avg. 40 miles (64,4 km) Splits: 5k 22:17 10k 22:23 15k 22:19 20k 22:22 HM 1:34:46 25k 22:41 30k 22:35 35k 23:14 40k 23:16 42,2k 10:46 (2. HM 1:37:07), but my GPS says it were 180m more. So those 10:46 are for 2.38 km in reality. | Comments(9) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.55 | 0.00 | 0.00 | 0.00 | 1.55 |
| 17' (6:55/km) I'm not the Lord over my legs today! (-: | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 102.77 | 38.01 | 0.00 | 4.61 | 145.39 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|